How can you lose weight naturally? In the media, various diets, powders and tricks are touted that promise success. Many diets are questionable and not scientifically based. Eat smarter brings clarity in the jungle of diets and shows you 10 simple ways, scientifically proven, to lose weight naturally.
In order not to be overtaken by the yo-yo effect after a diet, it is better to change your eating habits over the long term. Eat two to three main meals and avoid snacks to give the body time to digest and burn fat.
A colorful variety of vegetables and low-sugar fruits should end up on your menu. Legumes and whole grains provide protein and fiber. So you stay full for a long time and arm yourself against nasty food cravings.
Recommended foods: almonds, cucumber, cottage cheese, watermelon, gooseberries, olive oil, buttermilk, organic beef, walnuts, broccoli
Unfavorable foods: mozzarella, rice pudding, fish fingers, croissants, ice cream
Lose weight naturally: eat high in protein
Eating a diet high in protein helps you lose weight naturally. Proteins stimulate the metabolism. To break down proteins, the body burns 20 to 30 percent of the kilo calories ingested again directly. In comparison, the metabolism of carbohydrates only burns five to ten percent, and the metabolism of fats just zero to three percent of the calories consumed.
With a high protein intake, 80 to 100 extra kilo calories can be burned per day
In addition, foods with a high protein content have a particularly filling effect. This is because when you eat protein-containing foods, the concentration of the hunger hormone drops.
To lose weight naturally, it makes sense to start with a protein-rich breakfast in the morning. Scientific studies have shown that after a protein-rich breakfast, up to 400 kilo calories less are ingested throughout the day than with a high-carbohydrate breakfast alternative
So grab protein-rich foods such as eggs, quark, yogurt, cheese, meat, fish, soy or nuts in the morning and try to incorporate more protein into your diet in order to lose weight naturally.
Lose weight naturally: eat lots of fruits and vegetables
Vegetables and fruits are very healthy and support natural weight loss. They contain many important nutrients, vitamins, and plenty of fiber. Most vegetables and fruits have a low energy density due to their high water content and therefore only few kilo calories.
Therefore, fruit and vegetables should and should be taken courageously when losing weight naturally. The nutrition society recommends eating five hand-sized servings of fruit and vegetables a day
Studies show that people who eat a lot of fruits and vegetables tend to weigh less than people who eat little of them
Choose foods rich in fiber
Dietary fiber is indigestible plant fiber found in grains, vegetables and fruits. They swell up in the stomach, ensure a faster and longer-lasting feeling of satiety and thus help with natural weight loss
In addition, some types of fiber promote healthy gut bacteria. Studies show that a healthy intestinal flora reduces the risk of obesity
The recommends eating 30 grams of fiber every day in the form of grain, potatoes, vegetables, fruit or legumes.
However, you should gradually incorporate more fiber into your diet so that your body can get used to the increased fiber intake and avoid uncomfortable abdominal pain, cramps, or gas
Avoid simple carbohydrates
Simple carbohydrates are also known as bad or bad carbohydrates. Due to their processing, they no longer contain any valuable nutrients or fiber and only have a low satiety value, which is why the risk of overeating is increased
Simple carbohydrates are easy to digest and get into the blood quickly. When consumed, blood sugar rises quickly, causing the body to release a lot of insulin.
Insulin quickly causes blood sugar to drop again. The rapid ups and downs of blood sugar lead to food cravings, which have a negative effect on weight loss.
When losing weight naturally, simple carbohydrates should be avoided if possible. For example, you are in contains white flour, white bread, white rice, cakes or sweets.
- Eat unprocessed foods
An effective strategy for eating healthy and losing weight naturally is to eat natural, unprocessed foods
They contain many valuable nutrients that keep the body healthy, as well as less fat and sugar than industrially produced foods.
A scientific study has shown that natural foods have a higher satiety effect than industrially processed products. That’s because natural foods tend to be higher in fiber, protein, and water
- Drink water
If you want to lose weight naturally, you should drink enough water. Water has no calories and contains important minerals such as calcium and magnesium.
In addition, numerous studies show that drinking water supports natural weight loss. Drinking half a liter of water can increase calorie burn by 24 to 30 percent in the next hour
Scientific studies have also shown that fewer kilo calories are consumed during a meal if a glass of water is drunk before a meal. Water fills the stomach and leads to a feeling of satiety faster
So that drinking water does not become monotonous in the long run, you can flavor it with fresh lemon, orange, fresh mint leaves or cucumber slices.
- Have healthy foods and snacks on hand
The foods we have available at home affect our eating habits and thus our weight – this also affects how easily you can lose weight naturally
Therefore, one should have a supply of tasty and healthy food at home. Unhealthy foods such as sweets, soft drinks or ready-made products should not be bought in advance. This reduces the likelihood of nibbling and eating unhealthy foods in between.
- Get enough sleep
Getting enough sleep plays an important role in naturally losing weight and preventing weight gain. Scientific studies have shown that people who suffer from sleep deprivation are 55 percent more at risk of becoming overweight than people who get enough sleep
This is because if you don’t sleep well, the concentration of the hormone lepton drops. This inhibits feelings of hunger and plays an important role in fat metabolism.
At the same time, the concentration of the hunger hormone increases, which leads to increased appetite and cravings. The body tries to provide energy through food in order to stay awake and compensate for the lack of sleep. The risk of eating more and gaining weight increases
- Do sports
Exercise and sport support natural weight loss. In order to achieve the greatest possible success, a combination of endurance sports and strength training is recommended.
Whether running, cycling, swimming or hiking – endurance sports burn some calories, which in turn sheds the pounds. It’s also been proven that moderate endurance training lowers the risk of cardiovascular disease
Studies also show that endurance exercise is particularly effective at reducing the dangerous belly fat that increases the risk of metabolic diseases such as type 2 diabetes (18).
- Change your diet over the long term
No diet is useful that cannot be sustained for a lifetime! It has been proven that people who are constantly on a diet tend to gain even more weight over the long term. Therefore, you’d better try to lose weight naturally
Instead of just striving to lose weight, one should focus on making a long-term diet change towards a healthy diet.